💡 How-To
Daylight Saving Time: When Do We Fall Back and Spring Forward?
Daylight Saving Time confuses everyone twice a year. Here are the exact dates, which states don't observe it, and how to adjust your body clock with minimal disruption.
DST Dates for 2026
| Event | Date | What Happens |
|---|---|---|
| Spring Forward | Sunday, March 8, 2026 | Clocks move ahead 1 hour (2:00 AM → 3:00 AM) |
| Fall Back | Sunday, November 1, 2026 | Clocks move back 1 hour (2:00 AM → 1:00 AM) |
States That Don't Observe DST
- Arizona: Doesn't observe DST (but Navajo Nation within Arizona does)
- Hawaii: Doesn't observe DST " — too close to the equator for it to matter
- US territories: Puerto Rico, US Virgin Islands, Guam, American Samoa don't observe DST
How to Adjust Your Sleep
Spring Forward (Losing 1 Hour)
- 3 days before: Go to bed 15 minutes earlier each night
- Night of: Set clocks ahead before bed, go to bed at your normal time
- Morning of: Get bright light immediately " — open curtains, step outside
- Day of: Avoid caffeine after 2 PM and naps longer than 20 minutes
Fall Back (Gaining 1 Hour)
- Night of: Go to bed at your normal time " — you'll naturally wake up earlier
- Morning of: Resist the urge to sleep in " — wake at your normal time
- Day of: Avoid going to bed too early that night
Why DST Exists
- Original purpose: Save energy during wartime (1918, 1942)
- Modern argument: More evening daylight reduces lighting costs
- Critics say: Energy savings are minimal and health costs are significant
- Health impact: DST changes increase heart attacks, strokes, and car accidents by 5-10% in the days following
The "perpetual DST" debate: Several states have passed legislation to make DST permanent (no more clock changes). The Sunshine Protection Act passed the US Senate in 2022 but hasn't become law. If passed, we'd stay on DST year-round " — no more spring forward or fall back.
⚠️ DST mistakes to avoid:
- Don't forget to change manual clocks (ovens, microwaves, car dashboards)
- Don't schedule important meetings for the Monday after DST change " — people are tired
- Don't rely on automatic phone updates when traveling across time zones
The bottom line: Spring forward March 8, 2026 (clocks ahead 1 hour). Fall back November 1, 2026 (clocks back 1 hour). Arizona and Hawaii don't observe DST. Adjust gradually: go to bed 15 minutes earlier before spring forward, and get bright light immediately upon waking.